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Fact checked by Andrew Lenau, ISSA CPT & Sports NutritionistFACT CHECKED
September 28, 2017
As you're reading this, the inside of your body is hard at work. Your cells' enzymes are breaking down food and turning it into energy, A.K.A metabolism. Our metabolism is influenced by our genetics and gender but you can skew it to work harder and faster with some tweaks to your everyday lifestyle. Through a combination of exercise and nutrition we listed some ways you can boost your metabolism into overdrive.
If you've ever struggled with your weight and wondered if there were some tips or guidelines to follow to support you in keeping inches off your waistline, then look no further. We put together 13 metabolic reset tips to boost your metabolism, helping you to lose weight and keep it off for good.
Muscle is more metabolically active than fat; add a few sessions of strength training to your weekly routine. Experts have concluded that for every added pound of lean muscle burns an extra 30-50 calories a day.
The caffeine in coffee has been shown to boost metabolism in people from 3-11% due to three biologically active substances that influence metabolism. First, caffeine acts as a central nervous system stimulant. Second, chlorogenic acid that has shown the ability to slow the absorption of carbohydrates. Lastly, theobromine and theophylline produce a stimulant effect. Just make sure to avoid any added sugar in your “morning Joe”. Looking to give your coffee some added protein? We suggest combining the two to create protein coffee.
Related: Do Non-Stimulant Pre-workouts Actually Work?
High-intensity interval training has become a mainstay in the fitness world due to the lasting benefits it has on the human body. All you need is 20-30 minutes to get a good HIIT workout in. Simply follow a circuit of exercises that require short bursts of high intensity output with small breaks in between. You can start with a beginner HIIT workout that involves alternating between running at a high pace followed by a rest period of walking, rinse and repeat for 20 minutes. HIIT workouts will have your metabolism raging long after you’re done with your exercise.
More HIIT Resources:
Just swallow a capsule of fish oil daily to boost your metabolism by as much as 400 calories a day. Omega-3 fatty acids (DHA and EPA) positively affect leptin levels which is a hormone that regulates metabolism.
Related: Best Omega-3 Supplements
According to the American Journal of Clinical Nutrition, green tea-extract will increase metabolism 4% over a 24 hour period. Shoot for 3-5 cups a day to help burn an extra 70 calories a day. An added benefit of green tea is that it hinders fat absorption and reduces appetite.
Read more about this ingredient in our article: Is Green Tea Good For Weight Loss?
Consuming 5-6 small meals a day will boost metabolism compared with eating three times a day. Long stretches of time between meals means your metabolism slows down. We are pre-programmed as humans to protect our bodies from starving so the longer time periods between meals equals a slower metabolism. Eating many small meals also helps to prevent us from overeating.
Starting your day with a protein rich breakfast will force your body to jump start calorie burning. More calories are needed to metabolize protein compared to carbohydrates or fats.
By eating real, non-processed organic meats, veggies, fruits and grains you effectively remove toxins ingested into the bloodstream. When consuming foods non-organic foods, the toxins are stored in our fat cells which disrupt the process of the calorie burning they are responsible for.
Aim for ingesting 1 gram of protein per each pound of lean bodyweight. Protein will help you to feel fuller for longer periods of time. Some studies have shown that increasing protein intake to at least 25% of calories consumed throughout the day will reduce constant thoughts about food by 60%. The bottom line is that increased protein intake is a great strategy to maintain a healthy weight in the long term.
Related: Hydrolyzed Whey Protein
Water is key to flushing out our systems of unnecessary waste, keeping us dehydrated and raising metabolism. Keeping your body full with cold water will reduce food cravings and can raise metabolic rates by up to 30% for 10 minutes after drinking a cold glass of water.
Long periods of sitting can result in serious damage to your body’s health. If your day job consists of prolonged sitting, make it a point to stand up for a few minutes and walk around your office. This simple trick will boost your metabolism by lowering your glucose and insulin levels.
Eating spicy foods that contain capsaicin such as jalapenos cayenne and other chili peppers can produce an increase of 8% to your average metabolic rate. The rise in your metabolic rate combined with the suppression of your desire to eat are two great reasons to eat more spicy foods.
Sleep deprivation is detrimental to your body in many ways. Without enough sleep your body will produce more gherlin which in turn leads to a greater desire to eat and reduces the amount of calories you will burn throughout the day. So hit the sheets earlier to ensure your body is running as efficiently as possible.
Get a jump start on your metabolism now because there’s one thing certain as we age our bodies become less active and our metabolic rates will slow down. With the simple tips listed above you can get control of your metabolism and start to burn more calories.
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